Red Woods Fitness | Blog Week of 3-24-2025

•

March 23, 2025

Quote of the Week 3-24-2025

‍

“True happiness is to enjoy the present, without anxious dependence upon the future”

‍

NEWS

‍

Welcome back friends! We are rolling into the final week of the Community Cup and things have heated up dramatically. A tie the first week, Chalk it wins the second, Barbell wins the third…it all comes down to this. Here is what to expect;

‍

The Good

Spirit participation-

Bring a friend with crazy socks. Points for wearing your craziest socks. There is no limit here so you can wear different socks every day and get points each time. Bringing a new friend to try us out earns your team THREE points so let’s get some new faces! Please just warn your Coach a newbie will be trying us out so we can scale appropriately.

‍

The Bad

METCON 4

“The CUP Baseline”

‍

AMRAP 30

200m Run

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

**************

200m Run

40 Walking Lunges

30 T2B

20 HSPU

10 C2B

**************

200m Run

40 Pistols

30 Strict T2B

20 Strict HSPU

10 Bar MU

‍

First Round is worth one point- if you can complete it RX then you get to move to the next round. Round two is worth two points- if you can complete it RX then you get to move to the next round.

Round three is worth three points if you can RX.

Athletes may stick with the round they can RX for the entire AMRAP.

Workout is scored for most points.

If Athlete finishes between rounds the athlete farther in the round will score higher.

‍

The Ugly

Average clean and jerk- every team member hits a big clean and jerk and then we divide by the number of athletes.

‍

The Ridiculous

Awards ceremony- Saturday, March 29 the awards will be given. Will you live forever in glory or be awarded the toilet of doom?

‍

PROGRAMMING

‍

Wrapping up our Hera Cycle brings us tons of assistance work in the form of supersets. Tons of volume here folks. “Krannie” Tuesday is no joke. Keep in mind- this week is meant to prime us for our upcoming Oly cycle so we should be hitting some big cleans, jerks, and snatches soon.

‍

HERE WE GO!

‍

Monday

Strength

Dips

10-10-10

Superset

Close Grip Bench Press

5-5-5

Metcon

10-9-8-7-6-5-4-3-2-1